DAY #3 of 7: Lower Body Push Day

Sup gang, my exercise day today is a little bit unconventional. I haven't yet see someone split core/leg workout days into a push/pull split like they do with the upper torso and arms. For me, a push day on lower body means working out quads, glutes, lower back, inner thigh, and calves (though I forgot to workout the calves today). Basically, all the muscles used for standing straight up is what I consider a "push day" for core/legs. Since I missed the calves today, I might work them out tomorrow or on day 5. We'll see what happens.

Today, I managed to max out the seated leg press machine at around 415 pounds for 2 reps. This sounds impressive on the surface, but if you subtract my body weight, around 185 pounds, this gives a net pushing weight of 230 pounds, roughly equivalent to squatting a standard 45lb bar with 4x45lb plates. At this point, I don't need to switch to squatting free weights or a smith machine, but it would certainly help with tracking my true strength since this was just a plate machine that I used today. It also doesn't help that I'm able to max out the machine, so my useful time on it is limited. For now, I'll do whatever feels more comfortable

Since I worked out my legs a good bit today, I used a rowing machine instead of the stair stepper. My pulling muscles were already sore from day #1 so using the rowing machine was quite difficult. I managed to maintain a solid pace throughout, even with the intense burn from using those muscles again.

Here's my stats for today:

10 reps 215lbs

10 reps 290lbs

9 reps 340lbs to failure

2 reps 415lbs (max weight) to failure

4 reps 365lbs to failure

10 reps no weight

13 reps 10lbs near failure

9 reps 20lbs to failure

7 reps 25lbs to failure

10 reps 120lbs

10 reps 160lbs

9 reps 190lbs to failure

5 reps 200lbs (max weight) to failure

5 reps 70lbs per leg for form

10 reps 80lbs per leg (machine felt weird)

~13 minutes

Avg heartrate: ~170bpm

Max heartrate: 184bpm

Avg pace: 2min + 33sec per 500 meters

Avg rowing pace: 23 strokes per minute

Avg power: 102w

Total distance: 2.5 kilometers